WOW: This weeks WOW is courtesy of Misfire, Splinter, RA, and Garnish at last weeks Thanksgiving convergence.
The Thang
COP – Misfire
- 25 SSH IC
- 15 merkins IC
- 25 squats IC
- 30 Russian twists IC
1st ~15 min Q – Splinter (upper body)
Run (not mosey) swiftly to the back area with the football equipment. Commence unyielding shoulder and chest destruction.
- 30 merkins
- 25 inverted row on the cage
- 20 bottom ½ burpees
- 15 diamond merkins
- 10 burpees
#crowdpleaser
Rinse and repeat #areyoukiddingme?
Arms circles and raise the roof while waiting on the 6
2nd ~ 15 mins Q – RA (lower body)
Combination of mosey and Indian run down past teacher parking lot to Millwood. R turn on Millwood. R turn on Daly. Begin total leg workover.
- 10 jump squats
- 10 Bulgarian explosive split squats each leg
- 10 air chair slides each direction
- 10 broad jump
Rinse and repeat
Mosey down Daly and R onto Kline
Rinse and repeat leg circuit
3rd ~ 15 min Q – Garnish (cardio/running)
Indian run down Kline, L on Maiden, R on Murray, L on Adger, L on Berkeley and down to waaaay bottom of the hill. Engage in one of Garnish’s favorites – hill suicides, this time with a partner.
- P1 – Berkeley hill suicide with transitions at 1st driveway on L, 2nd driveway on L, and top of hill
- P2 – AMRAP flutter kicks
- Flap jack
- P1 – same hill suicide
- P2 – AMRAP LBCs
- Flap jack
1 more hill suicide for everyone for good measure
4th ~ 15 min Q – Misfire (abs/core/torture/etc)
Go down Adger hill to 1st driveway on L
- Feet 1st crab walk up hill (~ 40 yards) #crowdpleaser
- 25 big boy sit-ups
- mosey back down the hill
- backwards/reverse (feet 1st) bear crawl up hill
- 25 big boy sit-ups
- mosey back down hill
- burpee broad jump up hill
- 25 big boy sit-ups
The goods: These boys put up a slaughter that would make any grown man sore. We know what to expect from this group, and they definitely delivered.